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4.4Are you stressed out? Suffering from anxiety? Feel tired and often sick? This breathing technique, also known as Tummo Breathing or Rechaka Pranayama is based on the Bohr-Effect and is going to help you! The advantages of this breath meditation have been proven in studies: - It relaxes your body and it feels good - Increases the pH-Value in your blood - Reduces stress during and some time after exercise - Increases heart rate variability - Increases the number of red blood cells - Stem cells move more easily through the body and provide healthy new cells - The body produces more mitochondria and thus increases energy in everyday life - Sleep improves - Increased white blood cells - strengthens the immune system, reduces the risk of infection The technique takes place in this way: Phase 1: Several fast breaths (controlled hyperventilation), and exhale on the end Phase 2: Exhaled without inhaling again and hold your breath Phase 3: A full breath and then hold the air in your lungs for a short time When you hold your breath in normal air, it is not the oxygen content that decreases, but the Co2 level in the blood increases, which ultimately leads to the urge to breathe. Phase 1: Controlled hyperventilation: During normal breathing, the blood is saturated with oxygen at an average of 98%. With this technique, however, the Co2 level in the blood in this phase is initially strongly reduced, the oxygen content goes to max. 100%. As soon as the Co2 content decreases, the these reactions in the body: e.g. a tingling sensation, but often a kind of harmless dizziness and elation. This is because that the oxygen at this moment binds more strongly to the haemoglobin - due to low Co2 content and is no longer transported into the cells. In addition, deep diaphragmatic respiration stimulates the vagus nerve of the parasympathetic nervous system, which makes the fighting or flight reaction of the body and induces it to relax. Phase 2: Holding air at neutral lung pressure In this phase, the oxygen content in the blood is reduced for a short time from about 100% to a safe but unnaturally low level. The body reacts to this in a positive way, which accounts for the majority of the health benefits of this exercise. Due to the controlled hyperventilation from phase 1, it is now possible to hold the air in the exhaled state much longer than normal, because the Co2 content in the blood must first rise more strongly until the stimulus to breathe is reached. Sometimes up to 3-4 minutes are possible in exceptional cases. After about 90 seconds the body produces adrenalin. The body learns better how to manage with oxygen. Phase 3: Recovery phase When the breath stimulus comes, we breathe in and hold our breath briefly. This serves to quickly restore the oxygen levels in the body. Since the CO2 levels in the blood are now at normal or elevated levels, the body will use this O2 efficiently due to the drilling effect. In the end you should feel a natural "high", mainly due to the relaxation and adrenaline.
